THE TOOLS YOU NEED TO BUILD
®
THE BODY YOU WANT
Store
Workouts
Diet Plans
Expert Guides
Videos
Tools
WOMEN’S FITNESS TRAINER:
6 WEEK WOMEN’S WORKOUT FOR FAT LOSS
This 6 week women’s fitness trainer was
designed to help you lose fat. Give this 4 day
weekly workout protocol a shot & accomplish
all of your goals!
Link to Workout: https://www.muscleandstrength.com/
Main Goal: Lose Fat
Training Level: Intermediate
Program Duration: 6 Weeks
Days Per Week: 4 Days
Time Per Workout: 45-60 Mins
Equipment: Bodyweight,
Dumbbells, Exercise Ball
Author: Brad Borland
workouts/womens-fitness-trainer-6-week-fat-loss-workout
Monday
Exercise
Sets
Reps
Incline Dumbbell Bench Press
3-5
10 - 15
Dumbbell Jump Squat
-
10 - 15
Renegade Row
-
10 - 15
Dumbbell Lateral Lunge
-
10 - 15
Dumbbell Squat to Press
-
10 - 15
Dumbbell Upright Row
-
10 - 15
Dumbbell Curl
-
10 - 15
Exercise Ball Crunch
-
10 - 15
Plank
-
10 - 15
Freeform Interval Cardio: 2 Mins of Warmup. Alternate 1 Min of high intensity & 1 Min low
intensity active rest. Finish with 2 Mins of cool down. Perform a total of 8 - 10 intervals.
Perform as a circuit for 3 - 5 rounds. Rest 2 - 4 Mins after each completed round. Perform cardio after completing all
rounds of the circuit.
Tuesday
Exercise
Sets
Reps
Plyometric Push Up
3-5
10 - 15
Box Jump
-
10 - 15
Inverted Row
-
10 - 15
Dumbbell Reverse Lunge
-
10 - 15
Dumbbell Overhead Tricep Extension
-
10 - 15
Goblet Squat
-
10 - 15
Ab Crunch
-
10 - 15
Lying Leg Lift
-
10 - 15
20 Mins of Steady State Freeform Cardio.
Perform as a circuit for 3 - 5 rounds. Rest 2 - 4 Mins after each completed round. Perform cardio after completing all
rounds of the circuit.
Thursday
Exercise
Sets
Reps
Incline Dumbbell Bench Press
3-5
10 - 15
Dumbbell Jump Squat
-
10 - 15
Renegade Row
-
10 - 15
Dumbbell Lateral Lunge
-
10 - 15
Dumbbell Squat to Press
-
10 - 15
Dumbbell Upright Row
-
10 - 15
Dumbbell Curl
-
10 - 15
Exercise Ball Crunch
-
10 - 15
Plank
-
10 - 15
Freeform Interval Cardio: 2 Mins of Warmup. Alternate 1 Min of high intensity & 1 Min low
intensity active rest. Finish with 2 Mins of cool down. Perform a total of 8 - 10 intervals.
Perform as a circuit for 3 - 5 rounds. Rest 2 - 4 Mins after each completed round. Perform cardio after completing all
rounds of the circuit.
Friday
Exercise
Sets
Reps
Plyometric Push Up
3-5
10 - 15
Box Jump
-
10 - 15
Inverted Row
-
10 - 15
Dumbbell Reverse Lunge
-
10 - 15
Dumbbell Overhead Tricep Extension
-
10 - 15
Goblet Squat
-
10 - 15
Ab Crunch
-
10 - 15
Lying Leg Lift
-
10 - 15
20 Mins of Steady State Freeform Cardio.
Perform as a circuit for 3 - 5 rounds. Rest 2 - 4 Mins after each completed round. Perform cardio after completing all
rounds of the circuit.
MUSCLEANDSTRENGTH.COM